(Ascending & Descending pyramid) barbell back squat:
1 x15, 75 lb
1 x 10, 85 lb
1 x 5, 100 lb
1 x 1, 135 lb
1 x 1, 135 lb
1 x 5, 100 lb
1 x 10, 85 lb
1 x 15, 75 lb
Tri-set superset:
Front squat: 4 x 2-5, 100 lb
Goodmorning: 4 x 10, 40 lb
DB goblet squat: 40 lb
Superset:
Romanian barbell deadlift: 4 x 2-5, 225 lb
Alternate EZ bar lunges: 4 x 2-5, 60 lb
Superset:
Overhead squat: 4 x 2-5, 45 lb barbell
Barbell stiff-leg deadlifts: 4 x 2-5, 135 lb
HIIT: (5 rounds)
plank leg raises: 15 seconds
plank jacks: 15 seconds
plank arm raises: 15 seconds
plank jump ins: 15 seconds
and 1 minute rest between rounds.
At the top is the routine I followed in the previous I posted for squats. If you enjoyed this workout, be sure to like, comment, share, and follow! thanks!
You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct.
I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL.
My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.
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